Robert Smith wrote:
moreover wrote:No Robert, I disagree.
4x1600 in 5 minutes with 90 seconds recovery is not the same as 4x1600 in 4.50 with 3 minutes recvoery, which is not the same as 4.45 with 5 minutes recovery.
They are all equally good sessions.
I know what you're getting at, but disagree with them all being equally good. I think there's little point having more than three minutes recovery in ANY session (ok, maybe for full recovery 300s etc but that's a different story).
If you need 5 minutes to recover from a certain paced effort then drop either the distance or the pace until you can cope.
And I expect that's a typo in the last example, but the last two sessions given are effectively the same but one has a ton more recovery. Far from equal
Robert, long recoveries build speed. You want to be faster don't you? There are many ways to do this, and one of them is to do your normal sessions with a much longer than normal recovery, but a faster pace.
There was no typo. A 15.30 runner who wants to break 15 will usually find benefit from running 1600's in 4.45, but that is very fast pace for a 15.30 runner, hence the long recovery, thus making the session hard, but not too hard.